One more jog before i start wk5, my question is can I run daily as I’m feeling more energetic and stronger since started?
I am over weight for my body mass and feel guilty when I can’t emotionally control my diet so a jog makes me feel better afterwards.
I’m aware we need to recover but not feeling aches, pains or busing any sweat I’m doing this for my mental get ride some fat if I can during this lockdown.
Feedback well appreciated
Maybe try a different form of exercise on those rest days. Yoga and Pilates are recommended on a lot of the advice. Work on your core strength and it will help improve your running ability.
You're a beginner and only 4 weeks into what is hopefully a long and enjoyable running journey that will last many years.
Your body is nowhere near being adapted to the stresses you're putting it under, no matter how gently or slowly you're going and no matter how good you might be feeling right now.
It's not called Couch to 5k for no reason - that couch bit is important ... this is generally for folks who have no fitness to speak of. And for *that* reason, there are rest (non-running) days built-in. Respect them! Your body will thank you for it.
If you didn't know... it takes 1-2 years of regular running for your body to become fully adapted to it.
My bottom line to "can I run daily" : "no" and wait until about *at least* 6 months before considering running on consecutive days.
Also, no matter how much running you do, if you can't get your diet under control, you won't lose the weight you want to. 👍
as already said.... sorry, but, nope. Go for a long walk, or a cycle, or do some aerobic workout type stuff instead though!
Check out the Strength and Flex board for loads of ideas 👍🏻💪🏻😁
Welcome to the forum and well done on your progress.
This guide to the plan is essential reading healthunlocked.com/couchto5...
When you run, the impact creates microtears in your muscles, which repair and strengthen on your rest days, not while running. Without rest, repair and strengthening are compromised and injury risk increased.
If you want to be the best runner that you can be, then do non impact cross training on your rest days, which will be far more beneficial than running every day. It is not recommended for new runners to run on consecutive days until they have a minimum of six months regular running on their legs.
Enjoy your journey.
Thank you
Thank you 😊
I’m doing a bit of Yin Yoga on my rest days and hoping to get a weighted hula hoop for my core muscles! 😂 My best mate swears by hers! 😀
I love my weighted hula hoop! But not sure if everyone suffers with this but when I started I did get bruises on my sides and hips!
🤣 Yep, she sent me a photo of her bruises, but she said it’s workable! 😀 Trouble is the better quality ones seem to be out of stock at the mo’, but they’re meant to be great for core muscles and that’s meant to make us better at running. 👍 On my wish list!
I was black and blue with my hula hoop when I started. It took about a week to get the hang of it.
Unlike other weight exercises, the lighter weight, the more the workout because there's no momentum to keep it moving; your hips have to do all the work!
When you run, you cause micro tears to your muscles, all perfectly normal. On your rest days, your muscles repair and adapt - you get fitter on your rest days, not your running days!
Wk 6 R1 Well less eventful (not cats) but didn’t enjoy 
Really enjoying the program 
W4r3 completed today and I really enjoyed it.
Well that didn’t go to plan 👎🏼
